Training Tips For Everest Base Camp Trek

Train HARD. Trek SLOW.
Training tips for Everest Base Camp trek shouldn’t be taken lightly. A combination of cardiovascular endurance, strength training, and hiking is needed to prepare for the trek. Nothing can truly prepare you for the altitude of 17,598 ft (5,364 metres ) but you can make your trek easier with proper training and reaching a fitness level capable of trekking with a pack on your back.

 

Before you start training: BUY YOUR BOOTS!

Hiking Boots for Everest Base Camp I can’t stress the importance of this enough. The most important item you will require is suitable footwear for trekking. Lightweight walking boots with ankle support and rubber soles with thick tread are best. It is essential your walking boots be comfortable and broken-in; uncomfortable boots can ruin a trek. Your boots should be worn with thick natural-fiber socks.

 

How to Train for Everest Base Camp Trek.

As I am sure you are aware trekking to Everest Base Camp is not a technical climb and you need no technical climbing experience is needed to make this trek. You don’t even need experience at high altitude to complete this trek. While I couldn’t train for the altitude at home I could make sure I was physically fit and wouldn’t be struggling with the daily hikes of 4, 5, 6 hours or more.
If you are an experienced hiker this trek probably isn’t a difficult one for you but I would consider it to be of moderate difficulty and would recommend everyone train before taking it on. This will improve the chances of an enjoyable and memorable trek free of painful mornings and sore bodies.

 

Key Exercises
If you are doing gym you can add a few other exercises that would help for the trek. You do not need to train for Everest Base Camp with these lifts.. However, strengthening your legs is a great way to improve your trekking performance.

# Dead lifts
# Squats
# Bench Press
# Incline Press
# Pull-ups
# Push-ups
# Weighted step-ups
# Many other var

 

Cardiovascular Training for Base Camp

Any type of cardiovascular conditioning is good training for Everest Base Camp. Your days will be spent walking rolling hills with a weighted pack and a few liters of water. A couple of days will be spent on tough uphills so the more training the better.

You might not feeling sore after a long day of trekking but there were days when the uphill’s felt exhausting. Shortness of breath at altitude was the toughest thing to train for. It was a feeling I had never felt but the key was taking it slow.I recommend walking inclines on the treadmill with a weight vest to start. This is a low-impact exercise and a great way to start your training. Eventually add the stair climber to your routine. Wearing a weighted vest will simulate your day pack and a good way to build endurance. I recommend buying a weight vest that weighs more than your full day pack. This way the day pack will seem lighter by comparison.Running, rowing, cycling, swimming, and walking uphills are all a great way to build your endurance. Mix it up and choose the exercise you enjoy the most. Wear your packed day pack while you train as well. This will get your shoulders adjusted to the weight and feel of carrying the additional weight.

 

Trekking Conditioning for Base Camp

The best way to train for a trek is to do some trekking. If you are fortunate enough to live in a place with hiking trails nearby there is no better way to train. Lace up your boots, strap on your pack, and hit the trails. Mix these hikes in with your strength and conditioning routines and fully prepare yourself for the trek. The key is to build endurance and get used to walking for long periods of time in your boots with a heavy pack on.

 

Altitude Training for Base Camp

Unless you live at altitude there is no way to truly train for this. You can use the altitude mask to simulate your lung capacity and stamina but there you can’t properly train your body at sea level for high altitude trekking.
The best thing you can do is get in top physical shape. Your body will adjust as you trek to Base Camp. The key is to walk slowly even when your body can push you further. The strongest athletes are often the ones who race too quickly each day and feel the symptoms of altitude sickness. Train HARD. Trek SLOW.

Mountain World Treks and Expedition wish best of luck for your next trip to Everest Base camp trek. for more information you may contact us.